1. Variety is the key: One of the key principles of diet and health is to maintain a balanced nutrition. However, each food has different components, so only a diverse diet can complement each other and ensure supply. Therefore, it is best to arrange 30 different foods to choose from each day, and at least 14 different foods should be eaten to achieve dietary balance.
2. Variation in meals: There are different meal times for three meals a day, and the body's physiological processes are also changing. Therefore, the focus of the diet should be adjusted accordingly to adapt to this rhythm. The purpose is to ensure health and improve work efficiency.
For breakfast, it is advisable to adhere to the principles of low sugar and low fat. Lean meat, poultry, vegetables, fruit juice, low-fat milk should be preferred, supplemented with grains and pasta. Lunch should be mainly high protein foods. Dinner should be mainly high sugar and low protein foods. This is because carbohydrates increase serotonin secretion, which can prevent insomnia. If you need to work overtime at night, it is necessary to increase the intake of high protein foods.
3. Variation in seasons: Compared to a day, the four seasons of the year have greater changes, so the diet should be different.
Spring diet should emphasize the status of warming and tonifying yang energy foods, such as onions, garlic, chives, and other vegetables. At the same time, according to the principle proposed by Sun Simiao, "In spring, it is advisable to reduce sourness and increase sweetness to nourish the spleen", jujube, lean meat, poultry eggs, fish, beans, etc. are also good choices.
In summer, first of all, it is important to replenish water and inorganic salts such as sodium, potassium, calcium, magnesium, nitrogen-containing substances, as well as vitamins B and C. Generally, vegetables should not be less than 500 grams per day, tofu should not be less than 100 grams, and one egg, a small amount of lean meat. Minced meat tofu, stir-fried green vegetables, garlic mashed eggplant or cucumber, salted duck eggs are all good summer dishes, and oily foods should be eaten less. In addition, bitter foods such as bitter gourd vegetables are recommended in this season.
In autumn, the climate is dry, which can easily cause symptoms of "autumn dryness" such as dry throat, cracked lips, thirst, and constipation. The key points of the diet are to nourish yin and moisten the lungs. Therefore, sesame, honey, pear, lotus seeds, tremella, grapes, radishes, etc. are good autumn foods. In addition, attention should be paid to the diet to treat autumn dryness symptoms. After the beginning of autumn, the climate is dry, and after excessive dispersion in summer, all tissues feel insufficient moisture. If exposed to cold wind, it is easy to cause a series of symptoms such as headache and tearing, and even cause old diseases to recur or induce new diseases. This is medically referred to as "autumn dryness syndrome". The adaptation and tolerance of the elderly to the changes in autumn weather are relatively poor, and paying attention to diet and nutrition has a certain preventive effect. Autumn diet for the elderly should be "clear and moist". In autumn, it is easy to damage body fluids, so it is necessary to drink more water, light tea, soy milk, milk and other beverages, and also eat more radishes, tomatoes, tofu, persimmons, bananas, etc., these foods have the function of moistening the lungs, nourishing yin and clearing dryness. Smoking, alcohol, and spicy foods should be avoided. In late autumn, people's vitality begins to store, and eating nourishing foods is easier to be digested, absorbed, and stored by the body, which is beneficial to improve organ function and enhance physical fitness. For the elderly who are weak and sick, it has the effect of rehabilitation, disease elimination, and longevity. At this time, you can eat more chicken, duck, beef, pork liver, fish, shrimp, as well as lotus seeds, jujubes, and other foods. Sun Simiao, a medical expert in the Tang Dynasty, said in "Qianjin Yifang": "In autumn and winter, keep warm inside the abdomen." Therefore, attention should also be paid to keeping the abdomen warm in diet, and avoid eating raw and cold foods.
In winter, the weather is cold and it is a time of closure. The key point of eating is to "protect yin and submerge yang". It is recommended to eat foods that nourish yang and protect yin, such as sesame seeds, turtles, turtles, lotus roots, and black fungus. At the same time, in cold weather, it is necessary to increase heat energy and enhance cold resistance, so dog meat, mutton, and other high-calorie foods should not be neglected. In addition, in winter, it is advisable to eat more fresh vegetables to avoid vitamin deficiency, so carrots, rape, spinach, bean sprouts, etc. become more valuable.
